Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • Muscular Strength | How Does a Muscle Gain Strength?
    • Building muscle while losing fat controversy
    • The Five Commandments For Losing Subcutaneous Fat
    • Sixteen Mistakes That Can Hinder Your Bodybuilding Progress
    • Joint Support Supplements for Bodybuilding
    • Unlock Your Body’s Potential: 5 Tips for Achieving Your Desired Muscle Mass
    • Amino Acid Supplements for Bodybuilding
    • Eight Reasons Why Your Biceps Aren’t Growing
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Tricep exercises»Cable Lying Triceps Extension
    Lying cable triceps extension
    Lying cable triceps extension

    Cable Lying Triceps Extension

    0
    By krunoslav on October 6, 2016 Tricep exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Cable Lying Triceps Extension

    The cable lying triceps extension (sometimes referred to as the French Cable Curl) uses cables to isolate and work the tricep muscles. In this post you will find complete step-by-step instructions on how to perform this excellent triceps exercise safely and effectively.

    Exercise Instructions for Cable Lying Triceps Extension

    STARTING POSITION (SETUP): Place a straight bench in front of the low pulley machine. Attach the short bar extension to the low pulley machine. Lie faceup on a bench lengthwise in the middle of a cable crossover apparatus. Your head is closest to the low-pulley cable. With an overhand grip, grab a straight bar handle attached to the low pulley and extend your arms straight over your head.

    Cable Lying Triceps Extension
    Cable Lying Triceps Extension

    MOVEMENT (ACTION): Keeping your upper arms perpendicular to your torso, lower the bar to the top of your head. Extend your arms to lift the bar back up to full extension. Remember not to move your elbows! They should remain in the same place at all times.

    Cable Lying Triceps Extension Tips & Tricks

    • Hold the short bar attached to the low pulley in an overhand grip (palms facing up) above eye level with your elbows straight.
    • Keeping your upper arms absolutely stationary and perpendicular to the floor (parallel to each other), lower the bar by bending your elbows, but without changing their position.
    • Do not allow your elbows to move out to the sides, or backwards with the bar.
    • Allow your elbows to flex to lower the bar in an arc to almost touch the top of your head (depending on the length of your arms).
    • Keep your lower back firmly pressed down on the bench.
    • Do not use too much weight as it will present you from maintaining proper arm position.
    • For even greater tension on the triceps do the lying 45-degree triceps extension. When your arms are angled backwards 45-degrees the triceps undergoes stronger tension. This results in a stronger, fuller contraction of the entire muscle.

    Muscles Engaged in Cable Lying Triceps Extension

    Only one major muscle is directly  involved in this exercise, the triceps brachii. The triceps has three separate sections known as the medial, lateral and long heads which fill the entire back side of the upper arm. The triceps is assisted by the anconeus. It is relatively small muscle located at the elbow joint that locks or fully extends the arm to achieve full contraction of the triceps.

    • Main muscles: triceps
    • Secondary muscles: anconeus
    • Antagonists: biceps, brachialis, brachioradialis

    Similar Triceps Exercises

    There are lots of other ways on which you can perform triceps extension. While lying, seated, or standing, grab an EZ-bar or a dumbbell with both hands (for bilateral work) or a dumbbell with one hand (for unilateral work) and perform the same type of movement as in the cable lying triceps extension.

    • EZ-bar lying triceps extension
    • Incline EZ-bar lying triceps extension
    • Seated dumbbell triceps extension
    • Lying dumbbell triceps extension
    • Seated EZ-bar overhead triceps extension

    Replacement Exercises

    There are range of exercises targeting the triceps. The following four triceps exercises are ones we feel every physique-conscious guy should practice. In choosing these exercises, efficiency and effectiveness were the determinants.

    • Triceps dips
    • Close (narrow) grip barbell bench press
    • Cable triceps pushdown
    • Dumbbell triceps kickback

    Closing Thoughts

    The lying triceps extension is an excellent exercise for hitting the long head of the triceps. It puts a great stretch on the triceps at the bottom of the movement when the barbell is down by your face. But as you get back up to the top, you lose pretty much all the resistance. If your arms are completely vertical, all you’re doing is holding up the weight.

    Can you assume what is the main advantage of doing cable lying triceps extension? When you add cable resistance to the movement, you not only get the great stretch at the bottom, you also get resistance all the way to the top and it stays on at the top. This makes for a complete tricep movement with no rest for the triceps at any point in the range of motion.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Band-assisted triceps dips

    Decline E-Z bar triceps extension

    Assisted Triceps Dip

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter
    • YouTube 104
    • Instagram
    RECENT POSTS
    May 21, 2023

    Muscular Strength | How Does a Muscle Gain Strength?

    May 19, 2023

    Building muscle while losing fat controversy

    May 17, 2023

    The Five Commandments For Losing Subcutaneous Fat

    May 16, 2023

    Sixteen Mistakes That Can Hinder Your Bodybuilding Progress

    May 14, 2023

    Joint Support Supplements for Bodybuilding

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2023 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?